Water is table stakes, not the whole story. When you sweat, you also lose electrolytes, the average sweat contains ~500 mg of sodium per liter, plus potassium, chloride, and trace minerals. Replace only water, and you risk dilution (hyponatremia). The American College of Sports Medicine recommends adding electrolytes to any recovery drink after intense or humid-weather sessions PubMed.
Three-Step Smart Cool-Down
- Rehydrate right
- Mix 16 oz of water with a pinch of sea salt + a squeeze of citrus.
- Prefer ready-made? Unsweetened coconut water delivers potassium without excess sugar.
- Refuel muscles
- Pair 15–25 g protein with 30–40 g carbs within 45 minutes (e.g., Greek yogurt + fruit).
- This combo speeds glycogen refill and repairs micro-tears.
- Reset tissues
- Five minutes of light walking keeps blood flowing and aids lactate clearance.
- Follow with dynamic stretches: hip openers, cat-cows, etc., to reduce next-day stiffness, PMC.
Heat hacks
- Shade first, AC second: Sudden temperature drops can constrict vessels; start in the shade, sip fluid, then head indoors.
- Cooling towel: Evaporation pulls heat away faster than air alone.
By focusing on fluids, fuel, and gentle movement, you help your body bounce back—so tomorrow’s workout (or walk-and-talk) feels a whole lot easier.
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